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CrossFit in State College for Wednesday, July 25

at CFN looks like...

 

Warm Up
2-3 rounds 

200 m run
10 push-ups
10 hollow Rocks
10 leg windshield wipers (from HIP FLOW)
10 squats

IDPT HIP MOBILITY
Gorilla Walk down
Stiff Leg Bear Crawl Back
Lizard Walk Down
Ostrich Walk Back

Strength/Skill
Back Squats

Take 4-5 sets to warm up to 85%

3 reps @ 85% x 2 sets
1 reps @ 90% x 2 sets

Rest 2-3 minutes between working sets

WOD
ANNIE
for time
50-40-30-20-10
Double unders 
situps
200 m run between rounds


Mobility
Coaches Choice!



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